860 Calorie
Vegan diet and meal plan
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Example 860 calorie
vegan diet plan
Sunday's Diet Plan
844.6 Calories
97.0g Carbs
41.8g Fat
36.2g Protein
Breakfast
156.0 Calories |
10.6g Carbs |
7.3g Fat |
15.9g Protein
1
serving
Tofu Spinach & Tomato Scramble
156.0 Calories |
10.6g Carbs |
7.3g Fat |
15.9g Protein
|
Tofu Spinach & Tomato Scramble
scaled to 1 serving
|
Tofu Spinach & Tomato Scramble
Dice onion and mince garlic.
In a large nonstick pan over medium heat, saute onion with a little salt for 7-8 minutes.
Meanwhile, crumble tofu and dice tomatoes.
Add garlic to the pan, and cook for 30 seconds. Add crumbled tofu and tomato. Cook about 10 minutes, stirring occasionally. (Some may stick on the bottom but that's normal.)
While tofu is cooking, put the cumin, paprika, and turmeric in a small bowl. Add 1-2 Tbsp. water, and stir to combine.
Add seasonings and nutritional yeast to the pan. Stir well to combine. Add spinach and cook another 3 minutes. Serve hot.
|
Lunch
256.6 Calories |
41.9g Carbs |
8.9g Fat |
8.1g Protein
1
serving
Veggie Nori Roll
152.4 Calories |
14.6g Carbs |
8.6g Fat |
7.0g Protein
1
cup
(151 g)
Grapes
104.2 Calories |
27.3g Carbs |
0.2g Fat |
1.1g Protein
|
Veggie Nori Roll
scaled to 1 serving
Grapes
151
g
Grapes
|
Veggie Nori Roll
Cut cucumbers, carrots and avocado into thin slices.
Place seaweed sheet on a work surface. Spread the hummus in a thin layer over the sheet. Layer the spouts, carrots, cucumber, and avocado on top of the bottom one-third of the sheet. Sprinkle with nutritional yeast and salt to taste.
Gently but firmly, roll the edge closest to you toward the center of the wrap, carefully rolling a sushi-like roll. (A sushi mat makes this easier.) Slice roll with a sharp knife and serve immediately.
|
Dinner
432.0 Calories |
44.5g Carbs |
25.6g Fat |
12.2g Protein
1
serving
Sweet Potato Noodles with Cashew Sauce
336.4 Calories |
37.4g Carbs |
18.6g Fat |
8.8g Protein
1
serving
Cauliflower rice
95.6 Calories |
7.1g Carbs |
7.1g Fat |
3.3g Protein
|
Sweet Potato Noodles with Cashew Sauce
scaled to 1 serving
Cauliflower rice
scaled to 1 serving
|
Sweet Potato Noodles with Cashew Sauce
Cover the cashews with water in a bowl and soak for 2 hours or so. Spiralize sweet potatoes (or slice into very thin ribbons) and set aside in fridge.
Drain and rinse thoroughly. Place in a food processor or blender and add ¾ cup water, salt, and garlic. Puree until very smooth.
Heat the oil in a large skillet over high heat. Add the sweet potatoes; toss in the pan for 6-7 minutes with tongs until tender-crisp. Remove from heat and toss in the spinach - it should wilt pretty quickly.
Add half of the herbs and half of the sauce to the pan and toss to combine. Add water if the mixture is too sticky. Season generously with salt and pepper, and top with the remaining fresh herbs.
Cauliflower rice
Place the cauliflower into a food processor and pulse until it has a grainy rice-like consistency. Season with sea salt and freshly ground black pepper.
Saute the cauliflower in a pan with oil and any additional seasonings desired, about 5 minutes or until browned the desired amount.
Optional seasoning ideas: ginger, coconut aminos, curry, or freshly ground black pepper.
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